A hamburger, small fries, side salad with two tablespoons of low-fat vinaigrette and an ice cream cone: 25 fat grams, 675 calories.The lesson: Chicken’s not always the healthier choice.

Eat this

Six ounces of roasted prime rib (700 calories, 60 grams of fat)

Or all this

Six ounces of broiled tenderloin, a small baked potato with butter, a cup of broccoli, a dinner roll and a half-cup of fruit sorbet (700 calories, 19 grams of fat)!The lesson: Choose lean cuts of meat—it makes a difference.

One cup of raspberries, one cup of kiwi, one orange,
one cup of low-fat vanilla ice cream with one tablespoon of whipped cream and four vanilla wafer cookies (540 calories, nine grams of fat).The lesson: Smoothies are more than just blended fruit and often have hidden calories.

Eat this

One bun-size hot dog on a bun with 2 tablespoons relish and 1 tablespoon each ketchup and mustard (360 calories, 19 grams of fat)

Or all this

3.5 ounces grilled lean pork tenderloin, one baked apple, 1/2 cup green beans and a 12-ounce light beer (360 calories, 7 grams of fat).The lesson: Packaged meats can be high in fat and calories. Grill something leaner and you get a beer too!

Eat this

1 cup of classic elbow macaroni salad (390 calories, 18 grams of fat)

Or all this

1/2 cup of potato salad, a veggie burger with tomato and 2 tsp. of mustard, 1 cup of salad greens with 1 tbsp. fat-free vinaigrette (390 calories, 12 grams of fat).The lesson: Cut back on mayo-drenched sides and get a real meal!

Eat this

One handful (1 oz.) Goldfish crackers (130 calories, 6 grams fat)

Or all this

Seven cups light microwave popcorn (120 calories, 3 grams fat).The lesson: Light popcorn not only is lower in fat but can have four times as much filling fiber as most crackers.

Eat this

One Cinnabon (810 calories, 32 grams fat)

Or all this

Two doughnuts; one cup of yogurt with one cup of raspberries; a 12-ounce mocha coffee with nonfat milk and whipped cream (800 calories, 28 grams fat).The lesson: Gooey, iced cinnamon rolls can be as fattening as a whole weekend full of treats.

A hamburger, small fries, side salad with two tablespoons of low-fat vinaigrette and an ice cream cone: 25 fat grams, 675 calories.The lesson: Chicken’s not always the healthier choice.

Eat this

Six ounces of roasted prime rib (700 calories, 60 grams of fat)

Or all this

Six ounces of broiled tenderloin, a small baked potato with butter, a cup of broccoli, a dinner roll and a half-cup of fruit sorbet (700 calories, 19 grams of fat)!The lesson: Choose lean cuts of meat—it makes a difference.

One cup of raspberries, one cup of kiwi, one orange,
one cup of low-fat vanilla ice cream with one tablespoon of whipped cream and four vanilla wafer cookies (540 calories, nine grams of fat).The lesson: Smoothies are more than just blended fruit and often have hidden calories.

Eat this

One bun-size hot dog on a bun with 2 tablespoons relish and 1 tablespoon each ketchup and mustard (360 calories, 19 grams of fat)

Or all this

3.5 ounces grilled lean pork tenderloin, one baked apple, 1/2 cup green beans and a 12-ounce light beer (360 calories, 7 grams of fat).The lesson: Packaged meats can be high in fat and calories. Grill something leaner and you get a beer too!

Eat this

1 cup of classic elbow macaroni salad (390 calories, 18 grams of fat)

Or all this

1/2 cup of potato salad, a veggie burger with tomato and 2 tsp. of mustard, 1 cup of salad greens with 1 tbsp. fat-free vinaigrette (390 calories, 12 grams of fat).The lesson: Cut back on mayo-drenched sides and get a real meal!

Eat this

One handful (1 oz.) Goldfish crackers (130 calories, 6 grams fat)

Or all this

Seven cups light microwave popcorn (120 calories, 3 grams fat).The lesson: Light popcorn not only is lower in fat but can have four times as much filling fiber as most crackers.

Eat this

One Cinnabon (810 calories, 32 grams fat)

Or all this

Two doughnuts; one cup of yogurt with one cup of raspberries; a 12-ounce mocha coffee with nonfat milk and whipped cream (800 calories, 28 grams fat).The lesson: Gooey, iced cinnamon rolls can be as fattening as a whole weekend full of treats.